Ergonomics for people who sit all day
How to set up your monitor, chair, laptop and home office, how to sleep, and how often to move, based on what ergonomics guidance and research actually say.
A good setup will not make up for sitting still all day, but a poor one makes it harder on your neck and back. These guides cover the parts you can change today, with the numbers that official guidance gives and an honest note where advice is convention rather than evidence.
Start with the desk and chair height calculator, then read the guide for the part of your setup that bothers you most.
- Home office setupKitchen tables, small spaces, light, routine and what to buy first.→
- How to set up your monitorHeight, distance, angle, two screens and glare, from HSE and OSHA guidance.→
- How to set up your office chairSeat height, depth, backrest, lumbar support, armrests and feet, in the right order.→
- Microbreaks: how often to move during the workdayHow often to move, what counts as a break, sit-stand desks and reminders.→
- Sleeping position and pillow for neck painWhat the evidence does and doesn't say about pillows and sleeping positions.→
- Working on a laptop without straining your neckStands, external keyboards, the sofa and travel: how to keep your head up.→